09-16-2015

New Website: www.crossfit-yelm.com

09-19-2015 Lift up Autism WOD "Luke"    
www.liftupautism.com

End of summer BBQ and Potluck to follow

Kids CrossFit:
Shortie/Littles: 4-8yrs old Monday and Wednesday 5pm
PreTeen: 9-14yrs old Tuesday and Thursday 4:45pm

Wednesday Morning class switches to 10am on 9-16-2015 because school late start 



Warm-up:
Run/bike row on your own
then 5 minutes into class as a group:
Spend 5-10 minutes doing Mobility

then
10 Front Squats with a bar
20 Hollow Rocks
20 Supermans


Metcon:
For time:
10 Squat Cleans, 135/95 lbs
50 Ab Mat Sit-ups
8 Squat Cleans
40 Ab Mat Sit-ups
6 Squat Cleans
30 Ab Mat Sit-ups
4 Squat Cleans
20 Ab Mat Sit ups
2 Squat Cleans
10 Ab Mat Sit-ups

Checkout:
1000 m Row For time

CrossFit Yelm